Claire Dunphy

8 years strong!
May 16, 2020
Rainbow Johnson
May 17, 2020
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CrossFit Siege – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up

5-6 min

Dynamic warm up w Coach

Focus on

Ankles, Hips, Shoulders

S-Wod

3 rounds

10 tempo seated press

10 weighted toe touches

10 suppinated row

WOD

20 Min AMRAP

10 S/A DB Thrusters

20 Dubz, 40 Singles, 20 Lateral DB Hops

10 S/A DB Thrusters

20 Dubz

Barbell RX 95/65

DB 50/35

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